What a lovely morning for a beat down! Holy Roller had been traveling some so he had time to gather some new things for today’s joyous adventure (aka workout). Funny to see him try to count the 8 count arm rotations as he bumbled his way through. But did good at counting the 100 SSHs twice.
We started with a quick intro, a mosey around the Oldham County History Center and then headed to City Place do the salute to Admiral Horward’s BOB workout. Here’s the list: Hi Jack- Hi Jill (20 IC) (Overhead each arm), Press Press Fling (20 IC ) (Cross arms and hands in front of you and then out to your side), Push-ups (25 on my down) (look in front of you), Up back and overs (count up and back for one – 20), Push-ups (25 on my down) (look in front of you), Trunk Bending (20 IC and reverse), Push-ups (25 on my down) (look in front of you), Neck rotations (15 each way), ENSIGN training (30 yes motions with head on my down), Push-ups (25 on my down) (look in front of you), Side straddle hops (100 IC), Push-ups (25 on my down) (look in front of you), Trunk Twisters (20 IC), Push-ups (25 on my down) (look in front of you), BOB’s Kids (20 3 count) round each arm in circles, Push-ups (25 on my down) (look in front of you), Half Side Straddle Hops (100 on my up), Push-ups (25 on my down) (look in front of you), Arm Rotations (2 count slow – arms start up and then down to your side from above and then in front of you 15 seconds each) AND reverse 15 more, Push-ups (25 on my down) (look in front of you), 8 count arm rotations (20 both ways),Push-ups (25 on my down) (look in front of you), Curls and Push Ups pyramid (2 for every one pull up for a total of 10 curls and 20 push ups – and then back down) — Then back to the flag for some Hand Release Merkins around the circle until time.
Prayers for Dan, Colonel Klink, and thanks to all of those that have Served, are Serving in our military and all that sacrificed it all to make this Country a blessing and privilege to live in and be part of. Message – don’t take it for granted.
Autozone
Shoeless
Ferb
Mannequin
Furdays
SQL
Pokeball
Honeycomb
Hall Pass
Holy Roller (Q)
F3 Louisville 